Walking is hands-down one of the most effective forms of activity that you can do to burn off fat.
just even again more steps every day was by far the easiest and most effective way for me to consistently burn more calories and lean down without leaving my body destroyed and without sparking my appetite like the other forms of cardio would do not only that though but the beauty belt walking is that it can literally be done Anywhere and drastically increasing your step count can easily be done even in the comfort of your own home.
First attempt to answer how many steps you should be taken to lose fat in the first place and typically the number
that pops into most people's heads is 10,000 steps a day as usually used as the ideal benchmark to aim for but this
the
idea of 10,000 steps a day. recommendation of getting in 30 minutes of moderate physical activity a day its been shown that this translates to roughly 8,000 steps a day and in terms of weight loss when we again convert activity recommendations to steps it's been shown that bumping your steps up to around 10,000 steps per day is most effective for not only losing fat but also keeping that fat off in the long term meaning that 10,000 steps a day seem to actually be a good general number to strive for in terms of overall health and long-term weight management, however with that being said for fat loss the truth is that the ideal number of steps for you and what's going to enable you to drop that and stay lean ultimately depends on your diet and where your average step count is right now for example without going over it in-depth and boring you the math when you crunch the numbers you'll find that an average 180-pound individual can expect to burn roughly 60 calories per thousand steps.
When walking at a moderate pace so if you're currently maintaining your weight with an average step count of let's say 6,000 steps a day then for every 1,000 additional steps you took per day you'd be able to bump up your calorie expenditure by around 60 calories and given that there are roughly 3,500 calories in a pound of fat if you kept
your diet and everything else the same then by simply going from 6,000 steps a day to 8,000 steps a day you
theoretically be able to burn off an extra pound of fat a month just by making that subtle change and going from
6,000 steps a day to 10,000 steps a day you theoretically be able to double that and burn off an extra two pounds of fat a month and research is actually in line with us for instance 1 2017 paper from a journal of nutrition randomly assigned subjects to either just a low-calorie
diet or the same low-calorie diet plus brisk walking the walking consisted of a total of 3 hours have added walking per week or in other words and added 25 minutes of walking a day which would equate to roughly 2,000 to 3,000 added steps per day after 12 weeks the walking
the group lost around 3 pounds more fat than the non-walking group which doesn't sound like much but it's such an easy
thing to implement into your routine they can both kick start and considerably speed up the fat loss process for you whoever just keep in mind guys that this does go both ways because research has shown that when lean active individuals who were likely taking an excess of 10,000 steps a day we're then transitioned into a more sedentary lifestyle of below 5,000 steps a day they ended up burning roughly 700 calories less per day as a result and since the subjects did not adjust their diet for this and instead just ate as much as they were previously when they were more active they obviously began to gain significantly more weight with most of that weight being stored as fat it's simply indicating that's a number of steps that you take per day is a lot more powerful in terms of our body composition that we perceive it to be and therefore should be closely not only kickstart and speed up the fat loss process but to also keep that fat off once we've lost it so to sum all the previous points up for you here's what I recommend if you're currently not very active at the moment and struggling to lean down then set a realistic goal nnumber of steps you can hit every day in order to help create and maintain a calorie deficit while ensuring that you don't then compensate by simply eating more as you do so and aiming for at least 8000 or even 10,000 steps a day are honestly good targets to aim for if you're currently below that not only for increase in the calories you burn every day but also because research has shown
that active individual who burn more calories throughout the day whether it be from walking or any other exercise
are able to better control their appetite and food intake due to various physiological changes that start to
happen in the body once you become more active meaning that the benefits of getting 10,000 or more steps a day go beyond just calories burned and can start to affect the calories inside of the equation which can therefore speed up your fat loss process to an even greater
degree now although 10,000 or even 8000 steps a
day for many of you may seem daunting and out of reach especially if you're at home most of the day or just sitting at the office as you're about to see this really isn't the case and has made so much easier by simply tying it into existing habits that are already part of your daily routine
for example after every one of your meals for the day so let's say breakfast lunch and dinner make it a habit to go
for a 10 minute walk immediately after this alone if done for three meals a day will add on average a whopping 3,500 steps to your step count then tying it into another one of your habits which you hopefully do everyday rather than checking yourself out in the mirror is you brush your teeth walk around the house assuming that you brush your teeth twice a day for roughly two minutes at a time this alone can increase your step count by around 400 steps next keep yourself well hydrated and drink more water throughout the day I personally take more trips to the washroom than probably anyone I know and assuming it's not a bladder it's because I drink a ton of water but this also helps me get my steps inbecause I'm frequently having to get up off my chair to use a washroom and when I do I always make it habit to go to the furthest least convenient washroom available wherever I'm at and that may not sound like much but with for example three to five extra trips to the washroom throughout the day this can easily add up another four hundred steps or so to your step count even if you're
just at home and lastly, some of you may end up hating me for this but we can do is take a hallway or doorway in your home and set a rule so that every single time that you pass that hallway you immediately do 20 jumping jacks assuming that you don't forever avoid that Holloway and pass through it let's say five times a day that's easily another 200 steps if we assume an equivalent of two steps per jumping jack now if you tally all that up that's easily an additional forty-five hundred steps added up to your step count and using our previous assumption of roughly 60 calories burned per thousand steps you've just managed to increase your metabolism in your daily energy expenditure by 270 calories a day which would then theoretically result in an additional half a pound of fat being burnt per week from those changes alone
so yes while the goal of hitting something like 10,000 steps a day may seem intimidating and unrealistic at
first, it becomes a lot easier and in reach, for you to hit when you apply the tips I went through I would also highly recommend that you actually purchase some kind of pedometer or use either the health app on iPhone or Google fit on Android and just get into the habit of
monitoring your average steps as this will provide a ton of motivation and accountability to help you hit your goal
steps and as a result of implementing all of that you'll be able to take advantage of the often underestimated
power of walking and experience the many Fallows benefits that it has to offer but on that note guys just keep in mind that for the best results these additional steps you'll be taking me to be paired with a solid nutrition plan
and regular weight training routine as that really is what's gonna speed up the process for you and set up the foundation for your long-term success and for an all-in-one easy to follow program that shows you exactly
how to best combine your nutrition your workouts and your overall activity so that you can lean down as efficiently as possible with science and simply head on
over to build science calm and take the analysis quiz to discover which program is best for you and where your body is currently.
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